Almost 20 years ago, I was training with a buddy who had just gotten out of the military.

He was in top shape, I was too, and we were trying all the hardest workouts we could find.

One day, we decided to give the “300 Workout” a shot after hearing all the hype. This workout was created by Mark Twight, the trainer for the 300 movie cast. If you saw the movie, you probably remember how insanely ripped those guys were:

The workout was brutal. But it was one of the first times I realized how transformative a tough workout can be—not just for your body, but for your mindset, too.

The original workout included 300 total reps, done as fast as possible, and it looked like this:

• 25 pull-ups
• 50 deadlifts (135 lbs)
• 50 push-ups
• 50 box jumps (24-inch box)
• 50 floor wipers (holding 135 lbs)
• 50 kettlebell clean-and-presses (25 per arm)
• 25 pull-ups

It’s the kind of workout that doesn’t just challenge you physically—it pushes you mentally. That’s probably why it’s still talked about all these years later.Now, over the last few years, I’ve put my own spin on this workout, and have created full at-home, kettlebell-friendly versions of the original “300” (which happen to be on a 3-for-1 end-of-year sale right now HERE.)

Here’s an example of how I would tweak that original workout to still give you a great physical and mental challenge, but could be done at home with a kettlebell or two:

New at-home, kettlebell-friendly version of the original “300” workout:

• Start with 2 sets of 12 single-arm kettlebell rows per arm. It’s a solid way to build back strength if you’re working up to pull-ups and/or don’t have a pull up bar.
• Do 50 kettlebell swings. Focus on explosive power and good form. Do them all in one go, or break them up into two to three sets of 15-25.
• Push-ups are next—break them into three sets of 15-20 to hit 50 total.
• Instead of box jumps, go with 50 squat jumps. They’re safer, but still provide many of the benefits.
• Instead of floor wipers, add 3 sets of 15-20 cross-body mountain climbers per side for some core work.
• Do 50 kettlebell clean-and-presses (25 per arm). I like to break these into smaller sets of 5-6 reps per arm to keep my form solid.
• Finish strong with 2 more sets of 12 single-arm kettlebell rows per arm.

If you enjoy this workout, I’ve got something you’ll love. It’s my “300” Kettlebell Challenge—a program inspired by that original workout, but tailored for kettlebell training. And right now, I’m running a Winter Warrior Sale where you can get all THREE versions of the “300” Kettlebell Challenge for the price of one:

-> 3-for-1 “300” Spartan Kettlebell End-of-Year Winter Warrior Sale

Build strength, burn fat, and feel like a Spartan Warrior—all in just 20-30 minutes a day, 3-4 days a week. Let’s get ready to crush it in 2025!

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

I don’t know about you, but the training montages in the Rocky movies are still some of the most inspiring moments in film history.

They’re what got a lot of us into training in the first place, right?

The one in Rocky IV is probably my favorite. Rocky’s out in the wilderness, chopping wood, pulling sleds, and getting ready to go head-to-head with Drago on Christmas Day.

I got inspired and decided to put together a workout based on the montage—but with kettlebells and bodyweight moves instead of throwing rocks and sawing wood (although, hey, if you’ve got logs to chop, go for it).

(This montage also inspired one of the workout plans I put together for Hero Mode Kettlebell, “Rocky’s Recovery Regimen” (Kettlebell Training Camp Challenge v2). Check out the Hero Mode Kettlebell Program to build the strength, power, and look of your favorite action stars. Only 20-30 minutes a day, 3-4 days a week: -> Hero Mode Kettlebell – 120+ KB Workouts – on Winter Warrior Sale

Let’s train like Rocky (new Hero Mode KB sample workout)

• Each exercise: 45 seconds on, 15 seconds rest
• Rest for 60 seconds between rounds
• Do 3 rounds total

1. Kettlebell Snatch or One-Arm Swing (Chopping wood vibes)
2. Kettlebell Drag Pull (Plank Position) (Simulates the cable pull with a tire)
3. Split Squat – Quick Steps or Jumps (Replacing sled dogging)
4. Pull-Ups or 1-arm KB Rows (Classic Rocky pull-ups)
5. Kettlebell Farmer’s Carry (Log carries without the splinters)
6. Jump Rope or High Knees (Skipping rope scene)

It’s a killer circuit that’ll torch your muscles and leave you feeling like you just stepped out of your own training montage.

Oh, and if you want more workouts like this, my Hero Mode Kettlebell Bundle is on sale right now as part of our Winter Warrior Sale. It even includes a Rocky-themed kettlebell workout plan!

You can grab it here -> Hero Mode Kettlebell – 90% off Winter Warrior Sale

Let me know if you give the workout a try—I’d love to hear how you do!

-Forest

PS – Our 2024 Winter Warrior Sale has the best deals on some of my top-selling training plans:

-> Hero Mode Kettlebell 2024 Winter Warrior Sale

-> Viking Valor Kettlebell 2024 Winter Warrior Sale​

-> Spartan 300 Kettlebell 2024 Winter Warrior Sale​

PPS – If you are local to the Lee’s Summit, MO area, early Bird registration is open for our Warrior Shred: Yoga for Fat Loss and Recovery series starting in the New Year:

-> Warrior Shred: Yoga for Fat Loss and Recovery (early Bird special)

Merry Christmas!

I’m wrapping up some last-minute holiday stuff, but also sneaking in a quick workout—because the gym is probably closed, and we all need to stay sharp through the holidays.

So, I thought I’d share this with you: a perfect kettlebell workout for those short on time but still wanting to crank it out around all the holiday hustle.

And here’s a fun twist for the season: Did you know that some of our modern Santa Claus traditions trace back to Odin from Norse mythology? With his long beard and tales of wintery journeys, Odin was a symbol of strength, wisdom, and endurance. What better inspiration for a holiday workout?!?

Speaking of Vikings, we’ve also got our Viking Valor Bundle on sale now as part of our Winter Warrior Sale! If you’re looking to channel your inner warrior and crush your fitness goals this season, it’s the perfect way to kick off 2025 strong:

-> Viking Valor Kettlebell – 2024 Winter Warrior Sale

Now, let’s dive into the workout—Odin’s Holiday Hammer—a giant circuit-style routine that will challenge your strength, stamina, and focus.

Odin’s Holiday Hammer KB Challenge

Workout 1
Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep completed. Move directly from one exercise to the next without rest. Rest for 60 seconds between rounds. Complete 3 rounds total.

1. KB 1-Arm Racked Squat (switch sides at halfway)
   • Women: 12k+
   • Men: 20k+
2. Pull-Ups, Recline Rows, or 1-Arm KB Rows
   • Women: 12k+
   • Men: 20k+
3. Jumping Spiderman Climbs (modify by staying with Fast Stepping)
4. 1-Arm KB Swing
   • Women: 16k+
   • Men: 24k+
5. Rotating Side Planks with Hip Tap Down

Finisher – Core

Complete 40 seconds of work and take 20 seconds of rest. No additional rest between rounds. Complete 3 rounds of the following:

1. Bird Dog Plank (alternate or switch side at halfway)
2. Weighted Hollow Hold
   • Women: 12k+
   • Men: 16k+
3. Half Turkish Get-Up (switch sides at halfway)
   • Women: 12k+
   • Men: 16k+

This quick and intense session will keep you feeling strong and ready to conquer the rest of your holiday plans. Let’s honor the strength and endurance of Odin (and Santa!) and finish the year like a true warrior.

And don’t forget to check out the Viking Valor Bundle while it’s on special as part of our Winter Warrior Sale. It’s your ultimate guide to building strength, endurance, and the warrior mindset:

-> Viking Valor Kettlebell – 2024 Winter Warrior Sale

Enjoy the holidays and your workout! 💪🎄

-Forest and the FVT Team – ForestVanceTraining.com – KettlebellBasics.net

Ready to unleash your inner action hero? Try today’s workout, inspired by the relentless endurance of John Wick. (Scroll to the bottom of this email for the full workout breakdown.)

The “John Wick’s Relentless Pursuit” 28-Day Kettlebell AMRAP Challenge is part of my Hero Mode Kettlebell Bundle. This all-inclusive package features 10 kettlebell workout plans, each designed to help you build the strength, power, and stamina of your favorite action stars — in just 20-30 minutes a day, 3-4 days a week. And we’ve got this program on sale as part of our Winter Warrior End-of-Year Sale.

Here’s what’s in the bundle:

• Thor’s Hammer Strength Challenge – 1000 Rep Showdown
• Superman’s Iron Will – 28-Day Upper/Lower Split Challenge
• Hobbs’ Muscle Mayhem – 28-Day GAINZ Challenge
• John Wick’s Relentless Pursuit – 28-Day AMRAP Challenge
• Captain America’s Super Soldier Conditioning – Dirty 30’s Challenge 2.0
• Mad Max Fury Road – Filthy 50 Challenge 2.0
• Black Widow’s Agility Training – 28-Day PHA Challenge
• Mission Impossible Mobility – 28-Day LAIT Challenge
• Rocky’s Recovery Regimen – Kettlebell Training Camp Challenge v2
• Wolverine’s Healing Factor Recovery and Rebuilding

Whether your goal is burning fat, packing on lean muscle, or improving your agility and mobility, this bundle has more than 120 workouts tailored to fit any fitness routine.

Take them as your main workouts, active recovery sessions, or simply to supercharge your current training plan.

-> Grab the Hero Mode Kettlebell Bundle here

Now, here’s your sample workout from the John Wick Kettlebell AMRAP Challenge:

PART 1: Do as many rounds as possible in 10 minutes:

• 4 burpees
• 5 pull-ups OR 15 recline rows OR 10 single-arm KB rows/side (8-12kg women, 16-20kg men)
• 6 single-arm KB thrusters (squat to overhead press)/side (8-12kg women, 16-20kg men)

PART 2: “Climb the Ladder” for 10 minutes:

• Two-hand KB Swings: 2/4/6/8/etc (12-16kg women, 20-24kg men)
• Push-ups: 2/4/6/8/etc

PART 3:

• 6 KB snatches on the right side, rest :30
• 6 KB snatches on the left side, rest :30
  Repeat for four rounds total (8-12kg women, 16-20kg men)

It’s time to build strength, power, and endurance like a true action icon. Start your Hero Mode Kettlebell Bundle today and discover what you’re capable of:

-> Grab the Hero Mode Kettlebell Bundle here (90% off Winter Warrior sale)

— Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net

You know how a Swiss Army knife can do it all?

Open a bottle, cut a rope, tighten a screw—it’s basically the ultimate multitool.

Well, that’s how I feel about kettlebells. Because when you mix kettlebells with bodyweight exercises—and program it right—you get a workout that hits everything. Strength, cardio, core, flexibility… it’s like the multitool of fitness.

Now, if you have the time, I’d say mix in a few dedicated lifting sessions, a couple of 60-90 minute yoga classes each week, and some longer 45-60 minute steady-state cardio sessions too.

But I’m well aware that a good number of my readers are busy and want to get it all done in one efficient session – and for them, I truly believe that kettlebells are the way to go.

This is exactly why I put together the Norwegian 4×4 Kettlebell Challenge. Here’s a sample workout:

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the Kettlebell Swiss Army Knife Workout

You’ll set a timer for 45-second intervals, then do as many reps as you can of one exercise in 45 seconds. Move to the next exercise with as little rest as possible, and repeat until you’ve done all five exercises (that’s four minutes of work). Rest up to three minutes to recover, then repeat the whole thing four times:

• Single / Double KB Clean + Squat
• X-Body Mountain Climber Burpees
• Kettlebell Side-Loaded Walking Lunges
• Inverted Rows (if you have a suspension trainer or TRX) OR Single-Arm KB Rows
• Seal Jacks

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If this workout – and the results you can potentially get from it! – both sound like something you’d love, I’ve got good news—my 28-day Norwegian 4×4 Kettlebell Challenge is starting today, Monday, December 16th. But that also means this is your last chance to sign up. Learn more at the link below:

-> 28-day Norwegian 4×4 KB Challenge​

-Forest Vance, MS – Kettlebell Expert – ForestVanceTraining.com – KettlebellBasics.net

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the Norwegian 4×4 Kettlebell Method (new for December 2024)

Are you looking for the perfect mix of fat loss, endurance, and functional strength, all while going easy on your joints?

Are you pressed for time but still want to maximize your workouts, needing just 20-30 minutes, 3-4 days a week?

Are you searching for a program that can enhance your VO2 max by 10-20%, help you lose up to 10 pounds in just 28 days, and leave you feeling stronger and healthier, all at the same time?

If you answered yes to any of these questions, I have some exciting news for you!

My latest kettlebell program, the Norwegian 4×4 Kettlebell Method, is crafted to provide all these benefits and more. Discover more and sign up now at the link below:

-> Norwegian 4×4 Kettlebell Method – NEW for December 2024​

I used to play professional football, and during that time, I lifted weights nearly every day.

I got plenty big and strong, bench pressing 450 pounds, squatting 600, and power cleaning 375 at my peak.

However, not long after my football career, I realized that my body didn’t respond to traditional weightlifting the way that it used to.

I wanted a program that was just as effective but easier on my joints, required less time, and fit my busy lifestyle.

That’s when I found kettlebells—and later, the Norwegian 4×4 method!

This blend of a specific, research-backed high-intensity interval training protocol and kettlebell exercises not only helped me get back in shape, but also allowed me to maintain it.

Over the past 15 years, I’ve honed my kettlebell methods and used them with hundreds of thousands of people around the world to help them achieve remarkable results—faster, smarter, and without the strain of traditional workouts.

The Norwegian 4×4 Kettlebell Method merges a proven interval protocol with essential kettlebell movements for an efficient, effective, and joint-friendly workout you can do anywhere.

Learn more at the link below:

-> Norwegian 4×4 Kettlebell Method – NEW for December 2024​

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*My 28-day Norwegian 4×4 Kettlebell Challenge is starting. This is your last chance to sign up.

You will lose up to 10 pounds, improve your VO2 max up to 10-20%, and build new lean muscle in 28 days – with just 3-4, 20-30 minute KB workouts per week.

👉 Click here to sign up now

Okay, now let’s get to today’s workout. It’s short, intense, and delivers results fast:

25-min Norseman’s Grind KB Challenge Workout (Norwegian 4×4 Kettlebell Method – Sample Workout)

Do as many reps as you can of each move in 45 seconds. Push the pace and go hard – we’re shooting for 85-95% of your max heart rate! Take minimal rest between moves. Take up to three minutes of rest after completing the five exercise circuit. Repeat the circuit for a total of four rounds:

– Two Hand / One Hand KB Swings

– Push Ups

– Bodyweight / KB Goblet Alternating Reverse Lunges

– Single Arm KB Row (switch sides 1/2 way)

– Burpees

This is exactly the kind of KB workouts you’ll find in my upcoming 28-day Norwegian 4×4 Kettlebell Challenge.

And if you want in, now’s the time to act. This special program is starting, learn Morea nd sign up at the link below:

👉 Click here to sign up now

– Forest Vance, MS
Owner, FVT Warrior Wellness
ForestVanceTraining.com – KettlebellBasics.net

Alright, today’s post is for my fellow nerds out there.

Don’t worry, I say that with love because I’m right there with you!

Imagine you’re facing down a horde of relentless foes—an army of zombies, orcs, Tyranids – whatever your thing is 🙂

They’re coming at you wave after wave, and your mission is to break through them.

Not just survive, but dominate.

That’s the vibe of the Horde Breaker Blitz Kettlebell Challenge.

The “Horde Breaker Blitz” is powered by the Norwegian 4×4 Method, which is backed by science to boost VO2 max and burn more calories. This method is used in Norwegian heart clinics and fitness centers as part of rehab and workout programs. And combined with kettlebells in the unique way I present in today’s article, it’s also perfect for people who are busy, still wanting to crush workouts and stay lean, but without spending hours in the gym.

Let’s give it a try:

“Horde Breaker Blitz” Kettlebell Challenge

Each move is 45 seconds of work with 2-3 seconds to transition between exercises. After one round, rest for 1-3 minutes and get ready to go again. Do four rounds total:

• KB squat cleans (single or double ‘bell)
• mountain climber + push up after every 2 reps
• KB tactical lunges (alternating legs each rep)
• recline rows (if you have a suspension trainer or can set up in a power rack) OR single arm KB rows (be sure to switch sides 1/2 way)
• burpees (modify as needed / any style)

If you’re looking to drop fat, build muscle, and feel like the strongest version of yourself, this method works.

It’s efficient, intense, and something you can knock out at home in less time than it takes to explain your nerd hobbies to a non-nerd.

If this sounds like your jam, I’ve got the full program waiting for you. The Norwegian 4×4 Kettlebell Method is all about getting lean and strong in just 3-4 workouts a week, with no fluff—just the stuff that gets results. Check it out here:

-> Drop up to 10 pounds, boost your VO2 max by 10-20% and gain new lean muscle in 28 days with the Norwegian 4×4 Kettlebell Challenge

All you need is 20-30 minutes and the will to break the horde!

-Forest Vance, MS – Kettlebell Specialist -ForestVanceTraining.com